300 (100 Fr/50 Non-Free)
200 (100k/100Drill)
100 Build Choice Stroke
Prep. Set
9x50 (2 on :10R and 1 on :05R)
2- on :50 or 1:00
1- on :40 or :50
6x50 (Pull)
25 - Breast Pull
25 - Free Pull
3x50 (Kick/Swim)
25 - Kick
25 - Swim
Main Set
4x50 on :05R or less
2x25 Fly Fast
4x75 on :10R or less
2x25 Fly Fast
4x100 on :10R
2x25 Fly Fast
4x150 on :15R (<--- Optional)
2x25 Fly Fast
Warmdown
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